Congratulations on quitting porn! If it has a negative effect on you, then you will benefit a lot without it.
I do not think you can masturbate too much without porn, it also messes up the sexual perception and mentality for some people.
In my opinion, the saying that not ejaculating/masturbating helps with gains can be attributed to one of the following reasons:
- People who have the willpower to stop masturbating are more likely to commit to the routine, thus are more consistent, and careful so they make more gains.
- When done excessively, especially to porn, (over) masturbation can affect EQ, and arousal, which makes it harder to gain.
In any case. Going for long without ejaculation is bad for your health. Especially your prostate.
I think that two or three times a week is good.
In moderation, it can be good. But, too much or none at all, is not good for you.